1.13 Monday | Gym
Workout not just to change your body, but to strengthen your body, your mind, uplift your spirit, and unlock your potential. It's not about perfection—it's about progress
Warm Up
WALKING
5-10 Minutes
Perform any cardio of your choosing. Get warm!
LEG SWINGS
30 seconds each leg
Big loose swings
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
SEATED HIP OPENERS 90/90
30 seconds
These are great for improving mobility in your squat and loosen back pain
Activation 1 — 1X
Note- These are meant to be performed slowly, creating a mind body connection.
EQUIPMENT
MINIBAND
EXERCISES
40 reps MONSTER WALKS
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
MONSTER WALKS
40 reps
Option to place band around your thighs if preferred. Alt directions, 40 steps total
45 DEGREE STANDING SIDE LEG LIFT
20 reps each leg
Slight toe out in your kicking leg
Set 2 — 4X
Note- Perform one exercise, increasing in weight. You should be reaching failure at 12 reps. Rest 60 seconds between rounds.
EQUIPMENT
BENCH/BOX
BARBELL
EXERCISES
12 reps HIP THRUST
60 seconds
HIP THRUST
12 reps Heavy
Build if able
Option to use a machine if available or pair of DBs. Push through your heels, pause and squeeze at the top.
Superset 3 — 3X
Note- Perform one movement back to back with 60 seconds between rounds. The step up is a challenging move. Feel free to modify with a pair of DBs.
EQUIPMENT
BOX/BENCH
SMITH MACHINE
KETTLEBELL
EXERCISES
8-12 reps STEP UP SMITH MACHINE each leg
10-15 reps KB/DB SUMO SQUAT
60 seconds Rest
STEP UP SMITH MACHINE
8-12 reps Moderate
Build weight as able
Think of this more as a “step down” slow controlled lower keeping the weight in the elevated foot throughout the entire movement. Avoid bouncing off the floor.
KB/Db SUMO SQUAT
10-15 reps
Feet wider than shoulder width. Toes slightly pointed out. Shift your hips back and lower the weight down directly under you.
Set 4 — 3X
Note- Perform one exercise at moderate-heavy load. Rest 30 seconds between rounds.
EQUIPMENT
HAMSTRING CURL
EXERCISES
10-Failuure reps SEATED HAMSTRING CURL
30 seconds Rest
seated hamstring curl
10-failure reps
Option to perform on a lying hamstring machine or RDLs with a pair of DBs
Set 5 — 3X
Note- Perform one exercise at moderate load. Working at higher reps, going to failure. Rest 30 seconds between rounds.
EQUIPMENT
SEATED ABDUCTION MACHINE
EXERCISES
15-Failure reps SEATED ABDUCTION MACHINE
30 seconds Rest
SEATED ABDUCTION MACHINE
15-Failure reps Light to Moderate
If you are new to this, modify by performing bodyweight. Feet gently turned out, hips pressed into the pad.
Cooldown
DOWN DOG
30 seconds
Peddle out your heels before pressing them into the mat
ALT RUNNERS LUNGE
30 seconds alt directions
Option to lower the back knee and lift your chest
FIGURE 4
30 second alt directions
Pull the knee to chest to deepen stretch
supine spinal twist
30 seconds Alt Directions
Keep both shoulders on the mat as you let the twist deepen